Pystypunnerrus 3x 6 V3

10min ajan laadukkaasti
8 Kyykkyä
6 Rengassoutua
6 Gtoh levypainolla
1min konetta

T2B, köysi

skill 2/3

4 rounds:
1.30min easy bike
set of skill movement
-20s rest
set of skill movement

Wu: 10min
1:00 machine
6 alt.spider
10 air squat
10 plate floor press
10 deadbug

1)
E3:00 x4:
6/6 weighted reverse lunge
12 d-db floor press

2) Amrap10:
10 air squat
5 cal row
10 renegade row
5 cal bike erg

AMRAP 8
max calories bike erg
- change as you wish

Rest 2 min

AMRAP 8
12 synchro dumbbell snatch
4 synchro shuttle run
12 synchro dumbbell overhead reverse lunge
4 synchro shuttle run

Score: bike cal + amrap reps added together

- all movements 3 person synchro

Naiset: 12,5/15/15 kg
Miehet: 17,5/22,5/22,5 kg

emom x35min (7sets)
1. 10 bench press
2. 10 ghd sit ups
3. 10 bicep curls
4. 30s weighted plank
5. 10 ring rows

Midline capacity

3 Sets of max rep GHD sit-ups in a 0:45 window, go every 2:30

Power snatch + Hang snatch + Overhead squat

Build to heavy complex of 1+2+3

Timecap 15

AF WEEK 2, Day 3

STRENGTH:

EMOM x6:

3 Thruster @ 60-65% of 1RM

Bar from the ground. Drive with your legs. This should accumulate, but you could continue 3-4 more mins.

AF WEEK 2, Day 3

CONDITIONING:

3x2min ON-2min OFF

20/17cal Echo
10 TTB
Remaining time max rep C&J

RPE 4-5

Target: Hit these intervals hard! you should have 30+ sec time to hit C&J.Can you get 20+ reps total?

Rxd: 60/40kg. Masters: 50/35kg. Advanced: 70/50kg

Tailoring Options: Use a rep scheme of 15/12cal + 7 TTB
Decrease loading